AMRAP in 18 Minutes:
10/15 Calorie Row
10 Dumbbell Thrusters (35/50#)
10 Dumbbell Box Step up (35/50#) (20/24")
1 Rope Climb (20ft)
Community Notes:
Saturday 9 AM class will be held at the Lyons Den (555 W. Beidler Rd, KoP), there will be no Saturday 10:15 am CrossFit Kids.
All other weekend classes will be held at the gym- we are hosting a one day CrossFit Fundamentals Course on Saturday at CFKOP.
Next Saturday 7/22 we will be hosting the 'Brawl in the Burbs' - There will be NO classes on 7/22.
Mark your calendars for our internal (members only) competition - 'King and Queen of Prussia' on August 19th.
Quote:
“A brave man acknowledges the strength of others.” —Veronica Roth.
4 comments:
9:30
Britt 4+4 15ft / 15#
Missy 4+18 20#/ 15#/ 5 banded pull-ups
Dana H 4+21 16 ft pull
Ana C 3+30 rx
Jill H 4+11 20#/15ft
Em G 4+7 25/15ft
Monica 5+1 20#/15# 5 banded pullups
Larissa 4 20/15# 5 pullups strict
Tori 4+22 (sc)
Jackie 5 25#/5 banded strict
nooner
Pam G 5+23 25# thruster
Phillip 3+25 25/35
Meredith 4+20 25# DB/5 pull up band strict
Taylor 3+29 40#/20" box
Shannon 4 rx
Dave H 4+23 40#
6 am
Mike 3+33 25#/20" 15'
Dana 5 30# 17" 15'
Brian 4+21 20"
Danielle 5 15'
Mark 3+25 rx
Bobby 3+25 35#20"
Jamie 5+22 15'ft
4:30
SMutek 5 40$
Rakshit 3+10 35#
KK 4+23 15' 20# thruster
Greg 3+ 28 rx
Rocco 4+24 15' 35# 20"
Jeff 3+ 35 70# rx+
Edwin 4 35# 20" 15'
Remer 4+25 legless to 25'
Alex TU 3+ 10 35# 15
5:30
Baez 3+ 26 rx
Seth 4 2 Lay to stand 25# 20"
Danielle C 4 17" 25# 15'
Tori 4 + 30 25# 2 10'
Jess 4+ 13 25# 2 climbs to 10'
Katie 4 + 9 15# 2 pulls
Steph 4 + 14 15#
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